Intro Gone Advanced

  
Every seven minutes complete:

400 meter Run (or 400 meter Row or 50 Double Unders)
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees

The workout ends when you cannot complete all the reps required within the seven minute time frame. Record the time taken to complete each round. Four round cap.

Beginners and Intermediates do:

Two rounds, each for time of:
400 meter Run (or 400 meter Row or 50 Double Unders)
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees

Rest 3 minutes in between rounds.

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